Announcements

12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.

– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.

Warm-up

(3:00 – 15:00)

Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00

Then,

2 sets

10 Thoracic Rotation each side

15 Banded Ab Pulldowns

20 Banded Pull-aparts, underhand grip

Strength

Split Jerk (1-1-1-1-1-1-1-1)

1RM. Rest 2:00

Beginner: Push Press: 5 x 5, adding weight if form permits.

Push Jerk ((1-1-1-1-1-1-1-1))

Metcon Prep

Warm-up Pullups/Hang Power Cleans

Metcon

Metcon (Time)

4 Rounds of:

500m Row

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s
Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options

– 400m Run, 21/18 Calorie Bike

Extra Credit

(55:00 – 60:00)

DB Lateral Raises: 3 x 12-15. Rest 60s.

*1st variation/arms straight